Name: Playbook - Coach Myers - Off Season Pump & Run
Uploaded: 2024-02-18T22:00:08.255Z
Duration: 60 min
Description: Off Season Pump & Run

Off Season Pump & Run: Arm Blaster
▪️Warm Up: 3 rounds
Chin Ups - 15
Dips - 15
Sled drag - 150ft

▪️Superset: 5 rounds
DB Cheat Curls - 5 each side
Barbell Curl - 12
DB Skullcrusher - 5
DB Pull-Over - 12
400m Jog

▪️Finisher 
Behind the Back Wrist Curls - 100 reps total w/45lb bar*
Push ups - 100 total*
Plank - max time
* jog 1 minute during any breaks

Warm Up: 3 rounds
Chin Ups - 15
Dips - 15
Sled drag - 150ft

- Grab the bar with a medium underhand grip
- Pull yourself up until your chin is over the bar
- Lower under control until your arms are almost straight, but not to a dead hang un-packed position

Chin Ups

- Grasp the parallel bars and hop up so your arms are straight
- Lean forward at about a 45-degree angle, bend at the waist, so your legs are vertical
- Pull your shoulders down and back
- Maintain this body position throughout the exercise
- Slowly bend your elbows to lower your body into the dip until your upper arms are about parallel to the ground (do not go below parallel)
- Keep your elbows tight to your body
- Straighten your arms to drive your body up to the starting position

Dips - Bodyweight

- Load a prowler sled and stand facing it, either holding the pull straps or belt looped around the waist (Can also be done from the sled handles by gripping each bar with one hand and your arms straight)
- Simply pull the sled by walking backward with your torso upright

Sled Drag

Warm up

▪️Superset: 5 rounds
DB Cheat Curls - 5 each side
Barbell Curl - 12
DB Skullcrusher - 5
DB Pull-Over - 12
400m Jog

- Curl the dumbbells up as you fully supinate your hands
- Remain in a palms up position as you slowly lower the weight, twisting back to neutral just before the dumbbells reach your sides

DB Curls

- Keep shoulders rolled back 
- Elbow tight to body 
- Maintain a slight bend at your knees

Barbell Curl

- Lay on the floor or a bench with a set of dumbbells extended over your chest
- Keeping your hands in a neutral position (palms facing in), let your arms drift back slightly and bend your elbows until the weights are on either side of your head
- Immediately extend your arms and bring them back to the starting position

DB Skullcrusher

- Grasp a dumbbell with both hands and position yourself on a flat bench with your shoulder blades resting on the bench
- Your back shoulder be straight, knees bent at 90 degrees, and feet firmly plated on the floor
- Holding the dumbbell in both hands, straighten your arms so that dumbbell is directly overhead
- Bending at the shoulders only and keeping your arms straight, slowly lower the weight down behind your head until the dumbbell reaches the height of the bench
- Slowly raise the dumbbell back to the starting position

DB Pull Over

Whenever possible do longer runs outside, but a treadmill is a good option for convenience or when the weather is bad.

Treadmill Jog or Run

Pump & Run Arm Circuit

Stand with a barbell behind your legs, palms facing behind you. Perform wrist curls, concentrating on the squeeze at the top.

Wrist Curls - behind the back

- Start with your hands just outside the shoulders 
- Keep your core tight and body straight as you lower your chest to the floor
- Keep your head in a neutral position and exhale as you press your body back to starting position

Push Ups

- Lie facedown on the floor with elbows directly under shoulders and forearms in front of you
- Tighten your abs as you raise up onto elbows and toes with the weight of your body spread evenly among toes and elbows
- Maintain a straight line from head to heels  (No saggy bottom or bottom raised to the sky!)
- Hold this position for desired time

*The most important thing to remember about a plank position is to keep your abs flexed and do not allow your hips to sag
If your abdominals relax and hips lower, you are putting your lower back at risk

Front Plank

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Nice workout! Getting prepped for the 40 day shred!!

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So I love these kind of workouts!Feels great!

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